Eye Exercises
Daily Routine to Prevent Digital Eye Strain8

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*The following exercises are not intended to be a substitute for medical professional help or advice. It is to be used only as an aid to prevent eye strain. A physician should always be consulted for any health problem.

The American Academy of Ophthalmology (the Eye M.D.s Association) alerts computer users about eye strain and dry eye. While computer monitors and electronic devices are not known to damage vision, eye strain, and dry eye are common from repetition and overuse, but this can be prevented.

• Follow these daily practices
• Pay attention to how your body feels. If eye, neck, head or shoulder pain:
  1. Adjust your monitor so top of screen is at or below eye level
  2. Sit one arm length away from monitor

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Daily Practices

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Eye Comfort Exercises

1. Blinking (produces tears to help moisten and lubricate the eyes)
2. Yawning (produces tears to help moisten and lubricate the eyes)
3. Expose eyes to natural light (looking out window)

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Palming Over Eyes

1. While seated, support elbows on desk edge 
2. Let weight fall forward 
3. Cup hands over eyes 
4. Close eyes 
5. Inhale slowly through nose and hold for 4 seconds 
6. Continue deep breathing for 15-30 seconds 

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Eye Movements

1. Close eyes 
2. Slowly and gently move eyes up to the ceiling, then slowly down to the floor 
3. Repeat 3 times 
4. Close eyes 
5. Slowly and gently move eyes to the left, then slowly to the right 
6. Repeat 3 times 

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Focus Change

1. Hold one finger a few inches away from your eyes 
2. Focus on your finger 
3. Slowly move your finger away 
4. Focus far into the distance behind finger, then back
5. Slowly bring your finger a few inches from eyes 
6. Focus on something about 20 feet (6 meters) away for about 20 seconds
7. Repeat 3 times 

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Source: Office of Research Services, Division of Safety, National Institutes of Health

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